Color isn’t just for your plate—it’s for your health. The vibrant hues of fruits and vegetables come from pigmented phytochemicals, natural compounds that offer powerful health benefits. These include carotenoids, flavonoids, and anthocyanins, which act as antioxidants to protect cells from oxidative stress and reduce the risk of chronic diseases.
Here’s a breakdown of how different colors contribute to your well-being:
- Red and Pink: Tomatoes, strawberries, and other red-hued produce are rich in lycopene and anthocyanins. Lycopene has been linked to a reduced risk of prostate cancer and heart disease, while anthocyanins may improve circulation and reduce inflammation.
- Orange and Yellow: Carrots, sweet potatoes, and similar foods contain beta-carotene, which the body converts into vitamin A. This nutrient is essential for immune function and eye health.
- Green: Leafy greens like spinach and kale are packed with lutein and sulforaphane. Lutein supports eye health, and sulforaphane has shown potential in inhibiting cancer cell growth.
- Blue and Purple: Blueberries, eggplants, and other deep-colored produce are high in anthocyanins, which may enhance brain function and protect against heart disease.
- White: Often overlooked, white fruits and vegetables like garlic and onions contain unique phytochemicals. Garlic, for example, is rich in allicin, a sulfur-containing compound with antimicrobial and anti-inflammatory properties that may help reduce the frequency and duration of colds.
Incorporating a variety of colorful fruits and vegetables into your meals ensures a diverse intake of these beneficial compounds. This week, challenge yourself to “eat the rainbow” to support your overall health and well-being.
For recipes that incorporate fruits and vegetables, visit the recipes tap on Illinois Extension's Eat Move Save website and explore such gems as Green Bean and Potato Salad, Fresh Cucumber Orange Salad, Roasted Beets with Simple Spices, Plant Part Salad and many more!
University of Illinois Extension develops educational programs, extends knowledge, and builds partnerships to support people, communities, and their environments as part of the state's land-grant institution. Extension serves as the leading public outreach effort for University of Illinois Urbana-Champaign and the College of Agricultural, Consumer and Environmental Sciences in all 102 Illinois counties through a network of 27 multi-county units and over 700 staff statewide. Extension’s mission is responsive to eight strategic priorities — community, economy, environment, food and agriculture, health, partnerships, technology and discovery, and workforce excellence — that are served through six program areas — 4-H youth development, agriculture and agribusiness, community and economic development, family and consumer science, integrated health disparities, and natural resources, environment, and energy.